Calories

The foundation of weight management: energy balance explained.

Well established1 min read

Energy balance determines weight change. Eat more than you burn = gain weight. Eat less = lose weight. It really is that simple.

Do you know what you eat?Snap your plate. Carve turns the photo into calories and protein.

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What are Calories?

Calories are a unit of energy. Everything you eat and drink contains calories (except water).

Energy Balance

Surplus: Eat more calories than you burn → weight gain
Deficit: Eat fewer calories than you burn → weight loss
Maintenance: Eat equal to what you burn → weight stable

How many do you need?

Your daily needs depend on age, sex, weight, and activity level.

Low activity28-30 kcal × bodyweight (kg)
Active32-35 kcal × bodyweight (kg)
Very active38-42 kcal × bodyweight (kg)

Calorie sources

| Macronutrient | Calories per gram | |---------------|-------------------| | Carbohydrates | 4 kcal | | Protein | 4 kcal | | Fats | 9 kcal | | Alcohol | 7 kcal |

Common mistakes

Extreme deficits - Crash diets backfire, aim for 300-500 kcal deficit
Not tracking - You can't manage what you don't measure
Ignoring protein - Prioritize Protein when cutting to preserve muscle